Find your heaviest OH walk for 30m (made it to 83#)
+
7 MB Clean
7 wall ball
Amrap 7min

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip + 2nd kip (2nd bmu)

15 X 1 Bench Press @ 85% of last weeks 2 rep max

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WOD: For Time

-1000 Meter Row
-100 Air Squat

10 burpees
15 russian KB swings 20kg
20 airsquats

3 rounds

Timecap 8mins

Death By Deadlift #225/155 14+10

Death by HSPU 7+3

Death by Pull-up 17+0

1 rep max muscle snatch

Strength

Build upto a heavy set of 4 hang power snatch

RPE 8

Supposed to run 4 mile tempo, thought it wouldn't be a good idea after simulator run on Sunday. So I did an easy 5 miles around the Neighborhood

Time: 47:40
Avg Pace: 9:32
Elevation: 416ft
Calories: 706

http://connect.garmin.com/activity/141689665

Pause back squat 5x4

4 Sets of 5 reps @+5lbs from last Monday

Then

12 Minute AMRAP

5 C2B Pull ups
5 Burpee Box Jumps